{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Fueling Through Injury: Nutrition, Body Image, and Getting Back on the Bike with Shira Evans","description":"What do you actually eat when your body is healing \u2014 and you're not allowed to move? That's the question Shira Evans, RD, CSSD, found herself living through after a significant cycling accident left her with a concussion, road rash, and a scapula broken in two places. As a sports dietitian who specializes in REDs and disordered eating in athletes, she knew exactly what to do nutritionally \u2014 but navigating the mental health piece, the unsolicited body comments, and the slow, humbling process of returning to sport? That was a whole other conversation. Shira is a registered dietitian and board-certified specialist in sports dietetics based in Oregon. She's a lifelong athlete, Boston Marathon qualifier, and cross-country cyclist who works virtually with athletes and active individuals throughout the US. She specializes in sports performance nutrition, REDs, and disordered eating and eating disorders in athletes \u2014 including gender-affirming nutrition support for non-binary and trans athletes. She is also a Lane 9 Directory dietitian. Chapters [00:04:00] How Shira got into sports nutrition \u2014 and why she created her own path [00:06:00] Her sports nutrition philosophy: finding the gray space when everything feels black and white [00:09:00] Cycling across the country \u2014 twice \u2014 and why the bike unlocked a different kind of adventure [00:11:00] The accident: concussion, broken scapula, and road rash \u2014 what happened and what came next [00:12:00] Unsolicited body comments: navigating them in real time and the parallel to athletes with REDs [00:18:00] Why injury increases energy needs \u2014 and why that's hard to honor when you're not moving [00:21:00] What eating actually looked like: 3 meals, 4\u20135 snacks, and the pre-breakfast snack strategy [00:25:00] Starting sports psych and ERP to get comfortable being near her bike again [00:29:00] Supplements that helped: Juven, HMB, calcium, vitamin D, and higher-dose fish oil for concussion [00:34:00] Return to run: getting cleared doesn't mean it's going to feel good \u2014 and that's okay Resources mentioned: Juven \u2014 amino acid supplement for wound healing; contains collagen, vitamin C, and protein HMB (beta-hydroxy beta-methylbutyrate) \u2014 leucine derivative shown to help maintain muscle mass during limb immobilization Fairlife milk \u2014 lactose-reduced option Shira used in calorie-dense smoothies during recovery Find Shira Evans, RD, CSSD at https:\/\/shiraevansrd.com\/ or in the Lane 9 Directory: lane9project.org\/directory Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org\/directory. ","author_name":"Lane 9 Podcast","author_url":"http:\/\/lane9project.org","html":"